Prep
Equipment Required: light KB, jump rope
1) Foam Roll wherever you need it 60s
2) 10 each Dynamic Pigeon Pose
4) AMRAP 6:
– 30s Jump Rope Practice
– 20ft Bear Crawl
– 5 each 1-arm Rows
– 2 Upward to Downward Facing Dog w Toe Touch
A.
5 Rounds For Quality
Against a 4:00 Clock
15 Supinated Barbell Rows (95/65)
Remaining time Max Cal Row/Bike *alternate each round
Rest 60s
– Goal: Challenging effort, keep splits consistent. Score = total calories.
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10) (Single Unders or Penguin Taps)
B.
Mobility Flow
AMRAP 6 at a slow pace with a light KB:
2 each Front Rack Shin Box Hip Lift
3 each KB Halos
4 each KB Windmills
– Goal: Connect your movement with your breath and move with intention
C.
3 x 20. Rest 60s